Name: Playbook - Danielle Gray - Mission Squiggly Legs 🫠
Uploaded: 2024-03-18T15:21:04.196Z
Duration: 30 min
Description: Mission Squiggly Legs 🫠

Teresa

Entirely bodyweight and incredibly effective so you can do it anywhere at any time! You may want to use the stair railing after this one…

Do your best to only rest as needed. Push yourself to keep moving through discomfort, otherwise, this workout may take forever.

Stand on one leg with the other leg straight out in front of you. Have a chair, couch, bench, or box behind you. Lower down and sit with your chest upright. Keeping the bottom foot where it is, push through your heel and glutes to stand back up and jump. Try to straighten your leg and point your toes in the air. 

Reps are per side

Modifications: 
- DL Box Squats 
- SL Box Squats
-  Hold on to something on the way up 

Progressions: 
- SL Box Squat Tuck Jumps

SL Box Squat Jumps

Stand in a split stance or elevate the back leg behind you. Lower down until you feel engagement in your glute. Keep your front knee behind your toes above your ankle. Don't let the knee go too far past the toes. Keep the chest up and lots of weight on the front foot. 

Reps are per side

Modifications: 
- Split Stance Lunges 
- Reverse Lunges

Progressions: 
- Bulgarian Split Squat Jumps

Bulgarian Split Squats

Start in quadruped on the floor, lift your leg out to the side keeping a constant 90° angle with your knee. Keep your torso as still as possible by bracing yourself with your core.

Reps are per side

Fire Hydrants

Squat down and explode up trying to straighten the legs and point the toes in the air, land softly. Keep your ribs in and glutes tight in the air. Avoid double bouncing and jump back up again. 

Modification: 
- Bodyweight Squats 
- Box Squats 
- Assisted Squats 

Progression: 
- Squat Jumps w/ Tuck Jumps

Squat Jumps

Come into a wide sumo stance and keep your chest tall. Squat down until your hips are in line with your knees and pulse up and down. Keep a lot of your weight on your heels to engage the back side of your legs. Target your glutes. If you feel more pressure around your knee joint and quads, you are leaning forward too much or not squatting deep enough. 

Modification: 
- Wall Sit 
- Squat Hold 

Progression: 
- Squat Pulses w/ Single or Both Legs in Relévé

Squat Pulses

Stand on one leg, as you squat down, bring the hovering leg behind you towards the floor. Let the knee tap, don't rest, and stand back up. 

Reps are per side

Modifications:
- Elevate the surface behind (pillow, box, book)
- SL Box Squat

Progressions:
- SL Supported Pistol Squat
- Pistol Squat

SL Reverse Squat

Lunge down and explode up trying to straighten your legs and point your toes in the air every jump. Tuck your back toe under and don't let your knee go past your toes. Be sure to control your landing to protect your knee. No double bouncing or pausing at the bottom. 

Modifications: 
- Reverse Lunges
- Regular Lunge Switches

Progressions: 
- Lunge Double Switches

Push Thru Focused Lunge Switches

Hips should be knee height, push your back into the wall, and breathe! You may add a band around the knee for a more challenging engagement.

Wall Sit

Death by Dani

Mission Squiggly Legs 🫠

Mobility for Hips & Hamstrings

Leg Strength Superset

I’m recovering from being sick and this workout gave me a great challenge without making me jump around!

Alyssa

Leg Day 1.0 (No Impact)

Great little burner workout on the tail end of a 45 min spin class. Thank you for the upbeat attitude, it really helped!

Mission Squiggly Legs 🫠

Community

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